28 August 2015 28 August 2015
Friday 28 August 2015 '28 August 2015'

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If you plan on working out on Saturday, Please be there by 10!

1. Warm-up level 2
8 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 8 minutes straight.
2. Strength
Back squat 3×3 @92.5%
3. Met-Con
For time:
15 Power Cleans 225/145lbs
30 Bar facing burpees
60 Wallballs 30/20lbs

Extra
Choose a or b
a.
10k row
Rest 3 minutes
1500m row (Max effort)
b.
3×5 RDLs
Then
5×10 Weighted pistols with plate or DB out in front of body. Sit back in the pistol more than usual. Each set should be a slow smooth alternating set of 10. This is an accessory piece, not a conditioning piece.

1. Warm-up level 1
8 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 8 minutes straight.
2. Strength
Back squat 3×3 @92.5%
3. Met-Con
For time:
15 Power Cleans 185/120lbs
30 Bar facing burpees
60 Wallballs 20/14lbs

1. Warm-up base
8 minute light weight sled pull. Attach straps to belt around waist. Goal is to walk for 8 minutes straight.
2. Strength
Back squat 3×3 @92.5%
3. Met-Con
For time:
15 Power Cleans 135/85lbs
20 Bar facing burpees
40 Wallballs 20/14lbs

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